Should I up my calories.

RHachicho

Ok up until now I have been maintaining a deficit of about 1500 a day. I honestly didn't know I was doing it because i hadn't gotten used to calculating based on my results. However about a week ago I came up with my average weight loss which is 3lb a week. Which Indicates an average daily deficit of 1500. I still thought meh this should be fine but I'm going to run even more numbers based on my monthly measure up at the gym. Here is what I came up with. If my math is faulty please let me know.

Ok so my weight went from 262lbs to 248lbs this is a 4.4% drop in body weight.
My body fat% went from 28.8% to 25.7% which is a 3.1% drop in body fat %

I plugged my before and after numbers into a basic lean mass calculator and came up with a 3lb lean mass loss this month. meaning logically that 11lb of my loss came from fat.

What I want to know is where do these figures stand are they sage enough? Or is it time to up my calories a bit

SezxyStef

disregarding the numbers you should up your calories anyway

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

It looks like you have about 25lbs left to lose...

ETA: and unless you are lifting heavy and getting in protein you are probably losing more muscle than you think...esp with that big of a deficit.

RHachicho

disregarding the numbers you should up your calories anyway

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

It looks like you have about 25lbs left to lose...

ETA: and unless you are lifting heavy and getting in protein you are probably losing more muscle than you think...esp with that big of a deficit.

Sorry i should have been clear. I don't really wanna be told the MFP guidelines as I am aware of them. Also I have 25lbs left to lose provided I like where I am at 225. I may go further than that. I also fully believe that a high protein diet in a higher bodyfat% means that a lager deficit than normal can be sustained. I have noticed no symptoms commonly associated with vlcd and my body is responding well to rather high intensity fitness and strength training. I do eat 2 - 2.5k calories each day. But most of my deficit comes from physical activity. Oh which I do a lot.

I am hoping for someone who actually does know what a sensible ratio of lean-loss/fat-loss should look like to comment.

Also I am lifting heavy and eating a crap-ton of protein. Usually 150 - 200g a day.

leggup

How did you measure your body fat percentage?
Which basic lean mass calculator did you use?